In recent years, the incidence of cancer in China has been on the rise, and some people feel that the increase in meat consumption seems to be related to it.
However, we need to be aware that this association does not imply a direct causal relationship.
Scientific studies have shown that meat itself is not a direct cause of cancer, but that excessive intake of certain types of meat may increase the risk of certain types of cancer.
Different types of meat
As an important part of the diet, the association between the consumption of meat and health problems has attracted much attention.
In particular, the intake of red meat and processed meat products has been linked to an increased risk of cancer in several studies. The World Health Organization classifies red meat as a "possibly carcinogenic" Group 2A substance, while processed meat products are classified as a Group 1 carcinogen.
The intake of red meat, including beef, lamb, and pork, as well as processed meat products such as sausages and bacon, has been linked to an increased risk of several diseases.
A study involving 470,000 UK adults showed that a daily intake of more than 70 grams of red and processed meat was associated with a higher risk of ischaemic heart disease, pneumonia, diverticulosis, colon polyps and diabetes.
These findings underscore the importance of moderate meat intake and raise public health warnings.
Saturated fat, cholesterol and iron in red meat, especially salt, preservatives and other additives in processed meat products, can have adverse health effects.
For example, nitrites and nitrosamines in processed meat products can be converted into carcinogens during high-temperature cooking. In addition, high-temperature cooking of red meat, such as grilling and frying, may produce carcinogens such as polycyclic aromatic hydrocarbons and heterocyclic amines.
Although there is an association between increased meat consumption and rising cancer rates, we cannot simply attribute this to meat itself.
Eating the right diet and eating red and processed meat in moderation is one of the important factors in maintaining good health.
For the public, a rational and scientific understanding of the relationship between meat and health, choosing the right meat products and paying attention to the way they cook them can help reduce the risk of cancer and improve overall health.
Meat is also an essential source of nutrients
Meat is not only an essential source of nutrients for the human body, but also provides important nutrients such as protein, vitamin B12, iron, and zinc. These nutrients are essential for maintaining physical function and health.
Protein is an essential component in building and repairing body tissues, similar to the bricks and rebar on a construction site, without which our bodies cannot repair and grow effectively.
Meat is rich in high-quality protein and is one of the main sources of protein intake for many people. For example, a 150-gram serving of grilled chicken breast contains about 30 grams of protein, which provides ample energy and nutritional support for the body.
Vitamin B12 is another nutrient that should not be overlooked, and it is essential for the formation of red blood cells and the function of the nervous system.
Meat is a good source of vitamin B12, especially animal liver and red meat. For example, every 100 grams of beef liver contains about 60 micrograms of vitamin B12, which is enough for adults to consume every day.
Iron and zinc are also important nutrients in meat. Iron is a component of hemoglobin and is essential for oxygen transport and energy production.
Zinc, on the other hand, is involved in the activity of many enzymes in the body and the function of the immune system. The iron and zinc in meat are more bioavailable and are more easily absorbed and utilized by the body.
While meat provides a wealth of nutrients, there can also be risks associated with excessive meat intake. Studies have found that excessive intake of certain types of meat, especially poultry, may increase the risk of certain diseases.
For example, a 30 g/day increase in poultry meat intake is associated with an increased risk of gastroesophageal reflux disease, gastritis and duodenitis, colonic diverticulosis, gallbladder disease, and diabetes.
These data hint at the importance of moderate meat intake and highlight the health implications of cooking methods.
Therefore, there is no substitute for meat in the diet, but the key is to consume it in moderation and choose healthier types of meat.
The relationship between meat consumption and cancer risk
The relationship between meat consumption and cancer risk needs to be considered in many ways, not just diet. In addition to immediate dietary habits, factors such as genetics, lifestyle, and environment also play an important role.
The way the meat is cooked is also a factor that should not be overlooked in the process. High-heat cooking, such as grilling and frying, may produce carcinogens and increase the risk of cancer.
Cooking meat at high temperatures produces a variety of harmful chemicals, including carcinogens such as heterocyclic aromatic hydrocarbons and heterocyclic amines. These substances are formed during the process of grilling or frying meat, and long-term ingestion of these substances may increase the risk of cancer.
Therefore, when choosing a cooking method, you should try to avoid direct high-temperature grilling and frying, and use low-temperature cooking methods such as stewing and boiling, which can better retain the nutrients of the meat and reduce the production of harmful substances.
Another factor to consider is the genetic background of the individual. Studies have shown that more than 97% of people are susceptible to at least one type of cancer, and people with a moderately high genetic risk and an unhealthy lifestyle have a significantly increased risk of developing cancer.
Therefore, understanding an individual's genetic risk and taking appropriate lifestyle modification measures is essential to reduce cancer risk.
For example, increasing physical activity, quitting smoking and limiting alcohol, and maintaining a healthy weight are all effective measures to reduce the risk of cancer.
Eat less of the 3 types of meat
In addition to red meat, processed meat, and poultry meat, there are some other types of meat that should also be consumed in moderation to reduce potential health risks. Scientific studies have pointed out that the following are some meats that may increase the risk of cancer, and it is recommended to reduce their intake:
1. Processed meat
This type of meat products includes sausages, ham, bacon, etc., which are cured, smoked, fermented and other processes. The International Agency for Research on Cancer (IARC) classifies it as a Group 1 carcinogen, and the consumption of processed meat is significantly associated with an increased risk of colon cancer.
Nitrites and nitrosamines in processed meat products can be converted into carcinogens during high-temperature cooking.
2. High-temperature barbecue
High-temperature barbecue attracts many diners with its unique aroma and taste. However, there are hidden health risks behind this way of cooking, especially the association with cancer.
During high-temperature grilling, the proteins, fats, and sugars in meat undergo complex chemical reactions under the action of high temperatures, producing carcinogens such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs).
These substances have been extensively studied and have attracted a lot of public attention because of their carcinogenicity shown in animal experiments.
Polycyclic aromatic hydrocarbons (PAHs) are a class of compounds composed of multiple benzene ring structures that are formed during the grilling process, mainly through meat fat dripping onto charcoal fires, smoke from combustion, and deposited on the surface of food.
Heterocyclic amines are compounds formed by the reaction of amino acids, sugars and creatine when meat is roasted at high temperatures.
These substances have shown mutagenesis and carcinogenicity to animal cells in laboratory studies, and some epidemiological studies have also shown that the consumption of high-temperature barbecue meat is associated with an increased risk of stomach and bowel cancer in humans.
Therefore, although high-temperature barbecue meat tastes attractive, we should also pay attention to the health risks and minimize the intake of high-temperature barbecue.
3. Salted fish
Salted fish may contain something called nitrite and nitrate, which is actually a carcinogen. Long-term consumption of this salted fish, which contains carcinogens, may increase the risk of stomach cancer.
Therefore, if you want to eat fish, it is best to choose fresh or less processed fish, which is the healthiest choice. Don't let these pesky nitrites and nitrates bring your body down!
4. Bacon
The nitrite problem in bacon is due to a chemical reaction during processing. In meat processing, nitrite is mainly used to inhibit bacterial growth and give meat a good color and mouthfeel.
However, nitrite reacts with amino acids in meat to produce carcinogens such as nitrosamines. According to studies, long-term intake of nitrosamines increases the risk of stomach and colon cancer.
Therefore, to reduce the risk of cancer, we can choose less processed meats.
To reduce the risk of cancer, we can start with our diet and adopt some simple but effective principles. We can consider substituting white meat for red meat, which means eating more fish and poultry such as chickens and ducks, and less pork, beef and lamb.
Compared to red meat, white meat is rich in unsaturated fatty acids, which are very beneficial for lowering blood lipid levels.
Also, one way to do this is to eat a serving of fruit before eating meat, or drink a glass of milk. This not only replenishes vitamins and trace elements, but also increases satiety, thereby reducing the intake of meat.
In recent years, vegetarian meat has also gradually become popular. These vegetarian meats are made from soy protein, wheat protein, etc., and have a similar taste to meat, rich in vegetable protein, and also have a good feeling of satiety.
When choosing vegan meat, we can try different flavors and brands to suit our taste needs.
Stewing is a healthy way to cook and reduce fat intake compared to frying or spicy cooking. In the process of stewing meat, it can also remove the fat from the soup and make the meat healthier.
A pot full of chicken broth is simmered at home, and the aroma is overflowing, and the warm feeling will be very satisfying.
In addition, it is also important to schedule the timing of meat intake. It is best to eat meat at noon, because at this time, the amount of physical activity is larger, which can better consume the high energy brought by meat, and avoid obesity caused by excessive meat intake at night.
In summary, controlling your meat intake, choosing healthy cooking methods, and pairing them with abundant vegetables and fruits are important ways to reduce your cancer risk.
Equally important are comprehensive lifestyle changes, including increasing physical activity, maintaining a healthy weight, quitting smoking and limiting alcohol, and eating plenty of fruits, vegetables and whole grains.
Through these measures, we can effectively reduce the risk of chronic diseases and move towards a healthier life.